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High Performance

Welcome to High Performance. Through fascinating conversations with remarkable guests, Jake Humphrey and Damian Hughes uncover the secrets behind High Performance and explore how we can all become the best version of ourselves.

We focus on uncovering the learnings from top performers in every field, from sport to entertainment, business, health and wellness.​ No matter where our guests have excelled, they all have first-hand experiences and lessons to share.

On High Performance we find out what non-negotiable behaviours they employed to get them to the top and keep them there.

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Want to get the most from High Performance? Download the new High Performance app for FREE to access every episode, enjoy exclusive documentary and masterclass content. 

You’ll get instant access to insights from the world’s best, will receive daily motivational boosts and can create your own personalised High Performance playlists.

Simply click here or search High Performance in the App store to get started.

 Hosted on Acast. See acast.com/privacy for more information.

The High Performance Podcast

Pre-order our brand new book Micro-Habits and use code MICROHABITS26 for 25% off before the launch on 1st January. https://hppod.co/472Og7q

Step inside the mind of one of rugby's most respected figures, Bath Head of Rugby Johann van Graan. In this special deep dive into his Essential Habits, Johann reveals the unique system he uses to stay grounded, lead with clarity, and achieve world-class results, from the Springboks and Munster to transforming Bath Rugby.

This episode is a masterclass in purpose-driven leadership, where Johann shares:

The Notebook Habit • : Why he carries a notebook everywhere and must 'Think in Ink' writing his thoughts down hourly for reflection, clarity, and decision-making.
Stillness in the Storm • : His foundational habit of beginning every morning with a moment of stillness to manage stress and stay calm in chaos.
Unshakeable Trust • : How he surrounds himself with a small circle of six mentors who are mandated to "always tell me the truth" even when he doesn't want to hear it.
The Blueprint for Unmissable • : The simple principle that "Rugby is what we do, it's not who we are," and his relentless drive to "become unmissable" by doing the things others aren't prepared to do.

Before every game, Johann takes time to replay his week, not tactics or strategy, but interactions. He asks himself: Did I listen enough? Did I lift someone today? Did I stay true to my values? It’s a simple practice, but one that shapes everything about how he leads.

This is a rare and special look inside the mind of a top-level head coach.

 Hosted on Acast. See acast.com/privacy for more information.

The World-Class Coach Leading with Humility, Trust and Belief | Johann van Graan

Olympic champion Keely Hodgkinson returns to High Performance to share the honest reality of life after success, the highs of global recognition, the setbacks of injury, and the emotional toll that comes with chasing greatness.

She opens up to Jake and Damian about resetting after disappointment, learning to process frustration without losing focus, and her drive to push the limits as she targets a world record. Keely also reflects on the growing pressure of public expectation, the scrutiny of social media, and the freedom that comes from embracing authenticity over perfection.

This is an unfiltered conversation about growth, self-belief, and staying grounded while pursuing excellence on the world stage

🚨 Partners

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Simba 👉 Jake believes better performance starts with better sleep. Discover Simba, start your 200-night trial today now: https://highpfrmc.com/hpp-simba-au

Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights1

FORA 👉 Claim a free day pass at any Fora workspace and find the perfect home for your business here: https://highpfrmc.com/fora-free-yt

HP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundation

HP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-events

Explore offers and discounts through our other partners:

https://hppod.co/partners

 Hosted on Acast. See acast.com/privacy for more information.

Keely Hodgkinson's "Insane" Year: Using Spirituality to Overcome Injuries & Setbacks (E375)

Philosopher and bestselling author Alain de Botton invites us to completely rethink what success really means. This profound and therapeutic conversation explores how true high performance isn’t about external achievement, but about realising your unique potential and finding peace within yourself.

Alain challenges the obsession with being “special,” explaining why accepting our ordinariness can be the most liberating idea of all. He also discusses how envy can reveal our hidden potential, how we lose touch with our true selves by trying to please others, and why moments of crisis or even pain can be the body’s search for balance.

This is a deeply human exploration of ambition, self-worth, and acceptance, an invitation to define success on your own terms.

Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights20

 Hosted on Acast. See acast.com/privacy for more information.

Stop Chasing Perfection: A Therapeutic Take on Success with Alain de Botton, Philosopher

Pre-order our brand new book Micro-Habits and use code MICROHABITS26 for 25% off before the launch on 1st January. https://hppod.co/472Og7q

The pressure, the noise, the meaning of the occasion, it had all become too much.

Two years later, he returned to the same stadium, the same stage, and this time everything was different. He scored one of the biggest goals of his career, not because his ability had changed, but because his mindset had.

In this episode, I share what I learned from Dan’s transformation and the powerful lesson he now lives by: play the game, not the occasion. Together, we explore:

 • Why high-pressure moments can derail even the best performers
 • How to “shrink the stage” and focus on what’s in your control
 • The science behind reframing nerves as excitement
 • What Newcastle United’s evolution teaches us about team mindset
 • How to prepare for your own “Wembley moments” with clarity and calm

Here is more information on the studies referenced: 

What Governs Choking Under Pressure? 1. (Sian L. Beilock & Thomas H. Carr, 2001)
When Paying Attention Becomes Counterproductive: Impact of Divided versus Skill-Focused Attention on Novice and Experienced Performance of Sensorimotor Skills 2. (Sian L. Beilock, Wierenga & Carr, 2002)
Get Excited: Reappraising Pre-Performance Anxiety as Excitement 3. (Alison Wood Brooks, 2014)
A Pre-Performance Routine to Alleviate Choking in “Choking-Susceptible” Athletes 4. (Christopher Mesagno, Daryl Marchant, Tony Morris, 2008)
The Effectiveness of Pre-Performance Routines in Sports: A Meta-Analysis 5. (Anton G. O. Rupprecht, Ulrich S. Tran, Peter Gröpel, 2021.)
Attentional Focus and Motor Learning: A Review 6. (Gabriele Wulf, 2013)
The Performance and Psychological Effects of Goal Setting 7. (process vs outcome) (O. Williamson et al. 2024)

Listen to the full episode with Dan Burn: https://pod.fo/e/2eb8b4

 Hosted on Acast. See acast.com/privacy for more information.

Pressure Management Techniques that Turned Newcastle into Winners, with Dan Burn

The real secret to longevity isn’t found in trendy diets or extreme hacks, it’s in mastering the basics. In this episode, human biologist Gary Brecka shares why the world’s longest-living populations thrive not through keto, paleo, or vegan plans, but by avoiding processed foods altogether.

Gary also debunks popular health myths around fasting, carbs, and supplements, explaining why biology, not trends, should guide our choices. He highlights the everyday habits that matter most: eating whole foods, prioritising protein, sleeping well, staying mobile, and building strong connections.

From Dana White’s remarkable health reset to the future of wellness, Gary shows that the path to energy and longevity is surprisingly simple: real food, real relationships, and sustainable routines that last.

This episode offers a powerful reminder that health isn’t about perfection, it’s about consistency, simplicity, and living with purpose.

Hive 👉 Take control of your home energy - smart, simple, and built for you. Find out more here: https://highpfrmc.com/hive-au-hpp

Heights 👉 Get 20% off your subscription by using Code: HP20 here: 

https://highpfrmc.com/heights1

FORA 👉 Claim a free day pass at any Fora workspace and find the perfect home for your business here: https://highpfrmc.com/fora-free-yt

HP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundation

HP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-events

For more information on the Ultimate Human Genetic Testing Kit, visit: healf.com/tuhwgenetictest

Explore offers and discounts through our other partners:

https://hppod.co/partners

 Hosted on Acast. See acast.com/privacy for more information.

World #1 Biohacker: Diet Myths, Creatine & How To Actually Live Longer | Gary Brecka (E374)

The greatest regrets in life rarely come from failure, they come from never trying. In this episode, Jake and Damian explore the courage to act, joined by insights from Siya Kolisi, Matthew McConaughey, Matt Fraser, and Lee Child. Together, they reveal why preparation, consistency, and self-reliance are the real keys to success.

This episode challenges the myth of “the perfect moment,” showing that progress is built through small, deliberate steps and the willingness to start, even when conditions aren’t ideal. 

Whether you’re chasing a dream, building confidence, or seeking change, the message is simple: stop waiting, take action, and create your own momentum.

Link to research referenced: 

Grit: Perseverance and Passion for Long‑Term Goals • (Angela Duckworth, University of Pennsylvania, 2023) 

Listen to the episodes mentioned:

Siya Kolisi: https://pod.fo/e/af659

Lee Child: 1https://pod.fo/e/10a24a

Matthew McConaughey: https://pod.fo/e/a9e4a

Mat Fraser: https://pod.fo/e/158ba0

Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights20

 Hosted on Acast. See acast.com/privacy for more information.

Act Now or Miss Your Moment

We often imagine depression as something visible, but what if it doesn’t look like sadness at all? What if it looks like success? If you look successful but feel flat, this episode is for you.

Psychiatrist and researcher Dr. Judith Joseph calls it high-functioning depression, the kind that hides behind achievement. It’s the quiet loss of joy that can go unnoticed, even in the most accomplished people.

In this episode, I share Judith’s powerful framework; the Five Vs, for recognising and rebuilding joy before burnout sets in:

 • Validation: Acknowledge your feelings instead of pushing them away.
 • Venting: Find healthy ways to release pressure.
 • Values: Reconnect with what truly matters.
 • Vitals: Look after your body and mind.
 • Vision: Protect small moments of joy and rest.

We also talk about the science behind anhedonia, the loss of pleasure, and how noticing small points of joy can help us measure recovery, not just productivity.

 Hosted on Acast. See acast.com/privacy for more information.

How to Spot and Solve Hidden Depression, with Dr Judith Joseph

At the height of global stardom, Rick Astley made the decision to step away from fame. In this deeply honest conversation, he opens up about the anxiety and fear that came with constant travel, the unhealthy coping mechanisms it triggered, and why leaving the spotlight was the only way to reconnect with himself.

Rick reflects on the drive for financial security that fuelled his career, the realisation that fame is ultimately “a lovely nonsense,” and why the true reward has always been the joy of connecting with people through music, not public recognition. He also shares how therapy and emotional honesty helped him process those experiences and build a more authentic life.

This is a rare glimpse behind the curtain of fame, and a powerful reminder of what really matters when the noise fades.

🚨 Partners

Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights1

HP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundation

HP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-events

Explore offers and discounts through our other partners:

https://hppod.co/partners

 Hosted on Acast. See acast.com/privacy for more information.

Rick Astley's Story: The Trauma That Forced Me On Stage (E373)

Matt Fitzpatrick reflects on the mindset and methods that have made him one of golf’s most meticulous competitors. A major champion and relentless learner, Matt has tracked every shot since he was 15, turning numbers into a powerful advantage.

In this episode, he shares how he finds an edge when others have more natural power, what winning the U.S. Open and featuring in a Netflix documentary taught him, and why surrounding himself with honest people has been crucial to his success. Plus, hear the advice he received from none other than Michael Jordan.

This is a fascinating look at the discipline, detail, and mindset behind one of golf’s modern greats.

Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights20

 Hosted on Acast. See acast.com/privacy for more information.

Matt Fitzpatrick: How Tracking Every Shot Since 15 Built a Ryder Cup Winner

Richard Osman is known for his wit, his bestselling novels, and his sharp eye for detail. But behind it all is a simple guiding habit: tip generously.

For Richard, it’s never just about money. Growing up tall and often feeling different gave him a deep sense of empathy, and over time he realised that generosity, whether through money, time, kindness, or attention, isn’t an extra, it’s essential. It’s how we connect, build trust, and shape the kind of people we want to be.

In this episode, we explore what Richard’s philosophy of generosity can teach us about leadership, empathy, and happiness. Together, we explore:

 • Why empathy often comes from our differences
 • How generosity builds trust and connection
 • The science of giving and why it makes us happier
 • Why small, everyday acts can shape who we become
 • How leaders and teams can practise “tipping generously”

Because high performance isn’t only about discipline and drive, it’s also about compassion, empathy, and the quiet strength of lifting others as we go.

Here is more information on the studies referenced: 

Spending money on others promotes happiness 1. (Dunn, Aknin & Norton, 2008)
What we get when we give 2. (Harvard Medicine, 2023)
Self-Determination Theory and the facilitation of intrinsic motivation, social development, and well-being 3. (Deci & Ryan, 2000)
Influencing value priorities and increasing well-being: The effects of reflecting on intrinsic values 4. (Lekes, Hope, Gouveia, Koestner & Philippe, 2012)

Listen to the full episode with Richard Osman: https://pod.fo/e/26ea40

 Hosted on Acast. See acast.com/privacy for more information.

Why Giving Is Actually Good For Your Health, with Richard Osman

The questions we ask ourselves can shape the direction of our lives. In this episode, Jake and Damian reflect on four powerful questions that can help guide you toward a more purposeful and connected life, featuring insights from guests like Dr. Pippa Grange, Aitch, Shaun Wane, and Dr. Rangan Chatterjee.

They dive into the importance of coherence and meaning, exploring how understanding your story and the impact of your actions can help you find clarity. They also discuss the need for direction and belonging, with inspiring stories that highlight how resilience and connection shape who we are.

Listen as Jake and Damian break down these life-changing questions, showing how small shifts in mindset and deeper connections can lead to a more fulfilled and high performing life.

Listen to the episodes mentioned:

Dr. Pippa Grange: https://pod.fo/e/10bc10

Aitch: https://pod.fo/e/27ae56

Shaun Wane: https://pod.fo/e/259c4

Dr. Rangan Chatterjee: https://pod.fo/e/29cbd7 

 Hosted on Acast. See acast.com/privacy for more information.

4 Questions You Need To Ask Yourself

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